Peter F. Ullrich, Jr., MD, writing for the Spine-Health website, states that four out of five adults will experience pain in the lumbar region of the spine at some point in their lives. Lower back pain is a common complaint and is a leading reason for doctor visits. The usual causes are muscle strain, degenerative disc disease or a herniated disc in the lumbar spine. Check with your doctor before beginning lower back therapy exercises.
Supine Hamstring Stretch
The University of Michigan Health system recommends this exercise for lower back therapy. Lie on the floor or other flat surface with a small rolled towel under your lower back, legs stretched out. Pull one leg up, bending it at the knee. Grasp your thigh just above the bend of your knee and lock your leg in place. Keeping your elbows straight as you hold your leg in place, slowly lift your foot toward the ceiling, straightening your leg as much as possible. Hold the position for 30 seconds and repeat it twice. You should feel a distinct pull in the muscles on the back of your thigh. Do the same stretch on the other side.
Cat Stretch
Another good lower back exercise is the cat stretch. Get on your hands and knees with your hands directly under your shoulders and your knees under your hips. Drop your head down while tucking your hips and slowly arching the middle of your back up as high as you can. Hold the pose for five seconds and repeat it 10 times.
Pelvic Tilt
The New York Times Health Guide recommends the pelvic tilt to relax tight muscles in the lower back and to alleviate back fatigue. Lie on your back with your knees bent and feet flat on the floor. Tighten the muscles in your buttocks and abdomen. Raise your lower body slightly, tipping the pelvic area up. Press your lower back to the floor and hold for one second. Relax and repeat 10 times. Gradually increase the time you hold the pose until you can hold it five seconds. As the exercise becomes easier, move your feet a little farther out from your body when you practice.
Other Exercises
Other exercises that can be therapeutic for low back pain are low-impact aerobics such as swimming, bicycling and walking. These strengthen muscles in back and abdomen without putting too much strain on the back. Yoga and tai chi combine low-impact movements that gently stretch muscles and build strength and flexibility. Pilates uses the principles of yoga with some particular movements that can help men and women with low back pain. Any exercises that focus on stretching and strengthening back and abdominal muscles can be effective in alleviating acute and chronic low back pain. Consult your doctor before embarking on any exercise program, especially if you suffer from chronic back pain or think you may have sustained an injury.
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